7-12-18

Warm Up: – 8 min dynamic warmup

Sprint warmups + sled pulls

WOD: – For Time

20 burpee box jump overs @ 30/24

400m run

15 burpee box jump overs @ 30/24

300m run

10 burpee box jump overs @ 30/24

200m run

5 burpee box jump overs @ 30/24

100m run

Accessory: – NFT

50 banded pull-aparts

90 sec each side: lacrosse ball pec release

50 banded pull-throughs

7-11-18

Warm Up: – 3 min DU practice

4 min rig warmup

5 min barbell warmup

WOD: – 5 rounds for time

100 DU

30 T2B

30 push press @ 75/35

Cool Down: – NFT – Athletes Choice

 Row 800 / Bike 1 mile / Run 500m 

7-10-18

Warm Up: – AMRAP 5

5 burpees

10 squats

15 situps

5 min PVC warmup

5 min barbell warmup

WOD: – For Loads:

Front Squat  3 – 3 – 2 – 2 – 1

Zercher Squat  3 – 3 – 2 – 2 – 1

Accessory: – NFT

100 banded leg curls

sub 3 min bike mile 

7-9-18

Warm Up: – 3 min Bike/Run/Row

5 min PVC/barbell warmup

Then 12 reps each

jumping rope pullups

wallball 2-for-1's

burpees

Skills: – Rope climb footwork

WOD: – "Case of the Monday's"

Rev Tabata cycles

Hang cleans @ 135/95 – FR rest

Bear Crawl – plank rest

Wallballs @30/20 – hug rest

Hollow hold – dead bug rest

7-3-18

Warm Up: – 3 min run/bike/row

7 min barbell warmup

Wod Prep: – 10 min pullup/MU drills

5 min snatch lift & load

WOD: – "Ogar"

AMRAP 14

3 power snatch @ 135/85

1 MU or 5 C2B pullups

12 wallballs @ 20/14

7-2-18

Warm Up: – AMRAC 6

5 burpees

5 kip swings

5 db S/A strict press

5 candlesticks

—- 4 min barbell warmup —-

WOD Prep: – EMOM 8

1 DL + 1 HPC + 1 FS

WOD: – AMRAP 12

3 power cleans @ 225/155

6 strict HSPU

9 T2B

12 bar facing burpees

Accessory: – NFT

75 abmat situps

75 tricep pulldowns

6-30-18

Warm Up: – 500m run

200m kb goblet carry

100m OH plate carry

WOD: – In teams of 3, complete FOR TIME

150 box jump overs @ 24/20

100 cal row

50 tire flips

25  100m double kb front rack carry @ 44/26

Team of 2 works on reps scheme, 1 works on FR carry. Switch every 100m or 200m when FR carry is complete. 

6-29-18

Warm Up: – AMRAC 5

15 band pull-aparts

10 cal bike/row

5 slow goodmornings w/bar

1 climb & clamp – 10 sec hold

Skills: – Split Jerk 

WOD: – AMRAP 8

3 heavy split jerks 

2 rope climbs

6-28-18

Warm Up: – 3 rounds in 10 min

3 kb thrusters

5 jumping pullups

8 kb swings

60 sec partner shoulder mobility

— 3 min deadlift warmup —

Strength: – NFT (20 min cap)

15 – 12 – 9

Pullups (athletes choice)

GHD prone kb rows @ 3001

WOD: – 3 rounds for time

20 burpees

20 wallballs @ 20/14

20 deadlift @ 225/155

6-27-18

Warm Up: – Run/Row/Bike/Jump – 3 min

Dynamic warmup – 8 min

WOD: – EMOM 24

1. 50 DU/100 SU

2. 5 ring muscle ups

3. 20 GHD situps

4. 15/10 cal row

Cool Down: – Jog 1 mile NFT